Strength
5sets of:
10 Floor Press + 15 ~ 20 Push up (unbroken)
Conditioning
15min AMRAP
15 DB Bent over row 35 / 50
15 Burpee Box Jump 20 / 24
“어깨가 넓으면 얼굴이 작아보이지”
Skill
Box HS walk
Conditioning
TABATA
DB Shoulder press
1min Rest
Box side HS Walk
1min Rest
Plate push jack
1min Rest
Double KB bent over row
“두근두근 내심장”
40-20 5R
Deck squat
Plate GTO
180’ jump burpee
Plate speed step
Conditioning
5rounds For time;
12 Deadlift 115 / 165
12 Hang Power Clean
12 Alternating Front Rack Lunge
Conditioning
2min work – 4min rest x 5Rounds
20 DB Push Press
200 / 150m row
Max DB thruster
Strength
Unbroken Power clean
5reps x 3sets
Conditioning
For time
21 Power clean 95/135
42 Sit up
15 Power clean 115/155
30 V up
9 Power clean 135/185
Conditioning
40 – 20, 45 – 15, 50 – 10, 60 – 10
DB romanian DL
DB Triceps Extension
Rock climber
Prone K2E
Squat Thrust
Strength
Thruster
5reps x 5sets
Conditioning
15min AMRAP
15 Pull up
10 Thruster 95/135
Conditioning
22min AMRAP
30 Two Arm DB Bent over row
15 Inchworm
30 Russian KBS
15 Toe touch (L+R=1)
30 Shoulder touch (L+R=1)
Skill
5sets
High – middle – low hang muscle snatch
Conditioning
10min Ascending Ladder
1-2-3…
HSPU
Hang snatch 65/95
